top of page

Exercise of the Week: Hop up with Knee Raise

Updated: May 20, 2023

The hop up with knee raise is a great plyometric/reactive exercise that will increase your explosive power, and get your cardiorespiratory system burning.

You can perform this exercise first thing in the morning to jump start your metabolism for immediate fat burning, but warm up with a couple of sets of air squats first to warmup (i.e. 2-3 sets of 25 reps).

How to perform:
  1. Begin with your feet about shoulder width apart.

  2. Squat down as far as you can (maintaining good form).

  3. Jump up explosively, and raise one leg up as high as you can.

  4. Return the leg before landing.

  5. Perform a soft landing by landing on the balls of your feet first, before returning to flat foot position.

  6. Repeat the exercise while raising the opposite leg.

  7. Alternate for an even amount of times.

Note: Make sure to wear athletic shoes and/or use an exercise mat.

Sets and Reps:

Beginners: start with one set of ten reps.

Intermediate/ folks: perform 3 sets of 12-15 reps (per side).

Advanced folks: perform as many repetitions as possible in 60 seconds, then build up to 90 seconds, and finally up to 120 seconds.

Below is a video so you can perform the exercise with me. Let me know if you have any questions Also, if you’re looking for exercises to target a specific body part, ask me and I will post it for you in an upcoming video. Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you.

Here is the link: The Short Fight, Thanks so much! Want to get in the best shape of your life? Check out our fitness training programs here For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at You will get free access to all my exercise and self-defense instructional videos by signing up at Until next time, Stay Fit! Sincerely, Lawrence Castanon, Author, The Short Fight #theshortfight Hop Up to Knee Raise

82 views0 comments

Recent Posts

See All


bottom of page